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Attended a Basic Weight Lifting Workshop at CrossFit Mobilus by Coach Wu Chuan Fu today 10 July 2016. Really a eye opener to the basics of Chinese Weight Lifting. I myself never really did any Snatch before, or if i did it was some really weird or bad form. I did learn some clean back at iron fitness singapore, only like 2 or 3 lesson. So this was something totally new and fresh to me. These few points that i will be sharing with you, i find help me the most and gave me the most Ah Ha Moment. So here we go.

Use your quads and find your center. No sitting back. Weight should not be on your knee but on your quads.

Jump with your quads.

pull with your lats not your arms.

Jerk with your Lats not your Shoulders

Power should come from a combination of both your Quads and Lats. Firing together.

Relax when gripping and only exert when lifting. Many times we exhaust ourself even before lifting the weights by holding on too tightly on the bar. It should be relax and explode when needed.

*above are just what i interpreted, if there is any mistake do drop a comment below!

I highly recommend anyone to attend coach wu workshop. Its really easier to start it right than after many years of mistake then you start correcting your form. It will be harder as the muscle memory is already there.

Shown below is the technique performed by Coach Wu Chuan Fu for clean and snatch.

Today’s Daily Read : How to get from where you are to where you wanna be. The 25 Principles of Success by – Jack Canfield

The Secret of getting ahead is getting started. The secret of getting started is breaking your complex, overwhelming tasks into small manageable task, and then starting on the first one. -Mark Twain.

1) Breaking difficult task into smaller pieces. First step : Consult someone who has already done what you want to do and ask what steps they took. Or you can purchase a BOOK or manual that outlines the process.

2) Its okay to ask for guidance, sometimes you can get it free, sometimes you just got to pay for it. Get used to asking!

3) Use mind mapping to identify what small steps needs to be taken.

4) Convert all items on the mind map to your daily to do list! Schedule them in order into your calendar and do whatever it takes to stay on schedule!

5) Eat the ugly frog first. It’s a system by Brian Tracy which simply means identify 5 of the most important task you need to accomplish today and choose 1 that you absolutely must do and do that first. That is the ugliest frog.

6) Plan your day the night before and your subconscious mind will work on these tasks all night long. You will be ahead of most people who wasted their morning clearing their desk, making lists, finding necessary paperwork.

7) One of the great things about living in todays world is that people in this world and most of the things have been documented in books, audio, video or seminars. Meaning if you want to be successful you can! If you want to have better relationship with your spouse, you can red a book on relationship. Take advantage of this information and follow the blueprint, use the system, and you will be on your way to success.

8) Some common reasons why we don’t seek out resources around us. 1. It never occurs to us. 2. Its inconvenient 3. Asking other for advice or information puts us up against our fear of rejection. 4. Connecting the dots in a new way would mean change and change is uncomfortable. 5. Connecting the dots means hard work, frankly nobody wants to work that hard.

9) Seek out a teacher, coach or mentor to help you achieve your major goals.

10) Ask someone if you can shadow them for a day and watch them work. Offer to be a volunteer, assistant, or intern for someone you think you can learn from.

As always you can get the book here from Amazon or download kindle apps on your ipad and buy from the web!

Today’s Daily Read : How to get from where you are to where you wanna be. The 25 Principles of Success by – Jack Canfield

1) There will be obstacles to your success. But fear not we have identified them for you. They are Considerations, Fears and Roadblocks.

2) Consideration are reasons you give yourself on why you shouldn’t attempt the goal. All the reasons why it is impossible. Things like you will have to get up two hours earlier every day. You could get hurt. I will have to work double hard. No worries once you identify what they are it will be easy to deal with.

3) Fears, Fear of rejection, fear of failure, fear or making a fool of yourself. Feel is just a feeling. Fears are not unusual, they are just part of the process.

4) Roadblocks are external circumstances. Roadblock may be that nobody wants to join you on your projects. You don’t have the money. Or it rains when you are trying to do a outdoor concert. Understand that roadblocks are not unusual as well, they are just part of the process.

5) Do not see considerations, fears and roadblocks as stop sign but rather as a normal part of the process that will always appear. Learn to deal with it.

6) All these are supposed to appear. If they don’t, it means you haven’t set that big enough goal to stretch you to grow. It means there is no real potential for self-development.

7) Welcome considerations, fear and roadblocks when they appear, because many times they are the very things that have been holding you back in life. Once you can see these subconscious thoughts, feelings and obstacles, once you are aware of them, you can face them, process them and deal with them.

8) You want to set a goal that is big enough that in the process of achieving it you become someone worth becoming, – Jim Rohn

9) To achieve big goal, you are going to have to become a bigger person. You are going to have to develop new sills, new attitudes, and new capabilities. Youa re going to have to stretch yourself, and in so doing, you will be stretched forever. You can lose the material things, but you can never lose your mastery.

10) Write down your goals, Review it daily, and do something that moves you towards those goals daily.

As always you can get the book here from Amazon or download kindle apps on your ipad and buy from the web!